Skyler Meine

Where To Start

The first question I ask myself when starting an exercise program with a client is how can I keep this person healthy. Injury will stop the best exercise program dead in its tracks. To prevent injury, each muscle and joint needs to be moving correctly. In order to ensure this is happening, I use foam rolling and active stretching to improve the quality and function of my clients’ muscles and joints.

Foam rolling is nothing more than self massage. Foam rolling targets trigger points or areas where the muscle fascia has become thick, tough or knotted. These areas, if not treated, can potentially create dysfunction and eventually injury. By rolling out each muscle group with a foam roller, especially targeting tight or painful areas, you can start improving the muscle fascia and prevent injury.

Active stretching means performing a body weight exercise that includes a stretch to a specific muscle or group of muscles. These body weight exercises are designed to teach the correct form of the exercise before adding more resistance. Active stretching also creates an increased range of motion with each stretch. Because active stretches are strength training movements, the muscles will also be strengthened through this new range of motion.

One major flaw in a lot of programs is that individuals are asked to perform exercises which they don’t have the range of motion or strength to complete correctly. Active stretching can correct this problem.

What To Do For Maximal Results

Initially, the most important step is to create a base of lean muscle mass—or, if you are trying to lose weight, making sure that your muscle is at least maintained. Muscle will give you optimum performance in your exercise regimen.

Many people think the most effective way to lose weight quickly is to do a bunch of cardio. This couldn’t be further from the truth. Resistance-based workouts are going to burn just as many calories—if not more—and give you additional benefits. These benefits include extra calorie burn for up to 48 hours after your workout. An increase or maintenance of lean muscle mass burns calories at the rate of 50 calories per pound per day.

Long cardio routines have been proven to actually decrease muscle mass over time. Is cardio the enemy? No, it plays an important part in an exercise program. But cardio isn’t nearly as effective unless you couple it with some form of resistance training.

For detailed routines and information to help you incorporate foam rolling and active stretching into your workout program, check out this eBook: “The Revolutionary Plan To Transform You Into Your IdealShape.”

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